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HOW I MEAL PLAN

So here’s the thing, even though we lost our family fortune, we still owned all the expensive, engraved silverware from decades ago that were used at our lavish dinners. I’m pretty sure we ate Ramen with these fancy silver forks, my Great-Grandmother probably got in Europe on one of her grand adventures.

. . .

Anyway, even though we were on a tight budget growing up, my Mom used food to teach us about culture, etiquette, and health. My favorite foods growing up were spinach quiche and sushi. Now as an adult, I try to cook simple, yet elegant food for my family in a fast and easy way. I believe your diet has a lot to do with how you feel, and I love feeling my best. Health is TRUE wealth and absolutely worth the investment.

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HOW TO MEAL PLAN

Keep meal planning simple. I make breakfast smoothies for breakfast each day and eat the same salad for lunch each day. I know! This might not work for you, but I love it because I can focus on just cooking on incredible meal a day aka dinner. It’s liberating, trust me.

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BREAKFAST 

Blueberry Smoothie

Strawberry Smoothie

Raspberry Smoothie

Peach Smoothie

Banana Smoothie

. . .

LUNCH

My Official Lunch Salad

. . .

DINNER

PICK 7 FOR THE WEEK:

(CHICKEN)

BBQ Chicken, Green Beans, Homemade Fries

Chicken Skewers, Greek Salad, Sweet Potato Fries

Lemon Baked Chicken, Asparagus, Lemon Potatoe Wedges

Baked Fried Chicken, Mashed Sweet Potatoes

Shredded Chicken, Salad, Guacamole

(MEAT)

Churrasco, Chimichurri, Broccoli, Sweet Plantains

Barbeque Beef Ribs, Asparagus, Potato Salad

Ropa Vieja, Salad, Sweet Plantains

Lamb Skewers, Greek Salad, Sweet Potato Fries

Grilled Sirloin Steak, Rocket, Homemade fries

(SEAFOOD)

Salmon, Asparagus, Mashed Potatoes

Smoked Salmon, Nicoise Salad, Potatoes

Red Snapper, Orange Salad, Hasselback Potato

Shrimp, Broccoli, Slaw

Cod Fish, Salad, Yucca

. . .

PICK 2 SNACKS PER DAY PER PERSON:

SNACKS

Fresh Fruit

Nuts

. . .

DRINKS

Spring Water

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Don’t use weekly shopper ads

Again, 99% of foods in shopper ads are not good for you. Trust me.

. . .

Only buy fresh, organic/grass-fed meat, fish, eggs, vegetables, fruit, nuts, seeds, virgin olive oil, and spring water.

I buy organic/grass-fed meat, fish, eggs, and vegetables. I also buy some fruit and consider it God’s natural desert. Last but not least, I buy nuts, seeds, virgin olive oil, and spring water. That’s literally it. I try not to buy anything that comes in a box. If you want to see my master grocery list, I’ll share it with you here.

. . .

Spend $45 – $68 per person per week on groceries

According to the USDA the average low-cost meal plan for a family of 4 in the US is $731.20 a month and a liberal food plan for a family is 4 is $1,093 a month. So basically that means the average grocery budget is $45.70 – $68.31 per person per week. Of course some people spend way less, but most of the time it’s because they’re buying a lot of cheap, processed foods. If you’re wondering how to create your family budget, I show you how here.

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Meal plan once a week 

Plan your healthy meals for the entire week before you buy anything! Basically, you’ll want to see what leftovers you have, create your week’s menu, and write down all the ingredients you need. If you want to see exactly how I do it, I’ll show you how here.

. . .

Use my grocery shopping hack

This will change your life. No more impulse buys. No more being surprised at your total when you check-out. No more wasting time. Use the Instacart app and have a personal shopper shop and deliver your groceries,
even if you’re on a budget. I pay $100 for the year and it’s totally worth it because I can see how much I am spending before I check out. No more going over budget. Period. Even if you don’t want to drop the $100, you can still download the app and fill your grocery cart and not check-out. This way, you can go to the grocery store knowing exactly what you’re going to buy and how much it’s going to cost. If you want to know my best tips for using instacart while sticking to a budget, then go here.

. . .

Meal prep once a week

Once you get your groceries, you’ll want to meal prep. Some people cook their meals for the entire week in advance, but my husband thinks that is disgusting. So, when I meal prep I just pre-cut fruits and veggies. I’ll also make any special fruit or nut snacks for the week.

. . .

Keep a clean and organized refrigerator 

Eating healthy is more fun when your refrigerator looks beautiful! Take some time to clean and organize your refrigerator each week. You can check out my refrigerator tips here.

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Repeat over and over for eternity

Think of this as a lifestyle change. Empower yourself by saying things like, “I don’t eat cereal.” instead of, “I can’t eat cereal.” Trust me, by eating fresh and healthy foods your energy, skin, appearance, and relationships will all improve. Your health is the foundation of wealth… so take care of yourself!

. . .

Do this and I promise you’ll feel happier and healthier than ever.

Cheering you on always!

Cristina Neal

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